Licorice, lollipops,chocolate and health fairs....

    I attended a health and wellness expo last week to promote my business and share the methods I use to help people move better, feel better and get out of pain. I don't participate in many events, but when I do, I always place a lovely basket of high quality dark chocolate at the edge of my table. 

    Just the thought of chocolate brings a smile to my face. And the smell! Is there anything more comforting than the smell of rich, dark chocolate wafting over you? Especially when you're feeling stressed or anxious. As much as I enjoy getting out in front of the public, these big health expos make me incredibly nervous. I'm always afraid of feeling inept, or out of place.

    As I organized my table, I set out my basket of chocolate. The heavenly aroma combined with the pretty wrappings began to work it's magic. A few more deep breaths and I was home free. The other exhibitors were filling the room. One of them walked past me, so I gave her a bright smile and greeted her with a chipper, "Good morning!" She looked derisively at my table, sneered, and said, "Candy.....at a health fair! That hardly seems appropriate." 

    Sheesh! I wanted to educate her on the many benefits of dark chocolate, but she didn't seem interested in friendly conversation. She breezed past me to set up her table, which was across from me. To make matters worse, the nice young lady next to me was pulling out fresh produce and setting it out just a hair's breath away from my chocolate. 

    My nerves started to kick back into overdrive, and the familiar feeling that I didn't belong there threatened to take over. To pass the time and to avoid the condescending looks from my neighbor, I walked the floor to introduce myself to the other exhibitors. After all, if I was going down, I might as well go out in style.  

    I saw all kinds of people representing all kinds of businesses. I also saw bags of chocolate, bowls of licorice, and even a basket of gourmet lollipops. Yes, all at a health fair! Apparently I wasn't the only one who felt it was okay to bring a few treats to the table, so to speak. Maybe I wasn't out of place, and maybe I did belong there. My confidence started to return, along with my sense of humor and my incomparable stubbornness. I was ready for action. 

    It was a terrific event. I ran out of chocolate before the day was over. The gourmet lollipops were gone within a few hours, and so was the licorice. My next door neighbor never did run out of kale. And the lady across from me never ran out of opportunities to scowl as people walked past her with their licorice, lollipops and chocolate. I felt bad for her, because she didn't seem to be having much fun, and she didn't seem particularly happy. A small piece of chocolate might boost her spirits a bit. 

    Remember, everything in moderation. Including chocolate. And kale. It's good for your health!  

                                                                                                         

Be healthy!
Cheryl Ilov, PT, GCFP

The Power of Pilates, and why it works....

     The Pilates Method is famous for developing long, lean muscular bodies while improving flexibility, posture and core strength. This remarkable method created by it's founder, Joseph H. Pilates, helps you stretch, strengthen and re-shape your entire body. Pilates also helps you recover quickly from injuries and prevent future injuries. The six basic principles specific to Pilates incorporate the ability to pay close attention to yourself while you simultaneously activate your core muscles, elongate your spine and precisely moving through each exercise. Here's a closer look at these principles. 

        Concentration 
    Concentration truly embodies the mind/body connection that is the key to Pilates and why it makes it so effective and powerful. In Pilates, we move slowly and carefully, paying attention to each detail of every movement. It's more challenging than you may think when you begin, but eventually it becomes easier and will transfer over to all of your physical activities.    
    
         Control
    With Pilates, it is important to be in control of every part of your body, during every aspect of the movement. If you don't know exactly what you're doing at each moment in time, your movement will have no purpose. This type of "control" is not rigid or forced; instead, it is finding a way to move easily and gracefully, even with challenging movements.

         Centering
    In Pilates, finding your center means isolating and activating your lower abdominal muscles. It is the starting place of Pilates, from where every movement develops, and is often referred to as the "girdle of strength." Once you understand how to engage your center, it will change the quality of your movement for life. It will improve your posture, flatten your stomach, and give you a strong support for your low back.

        Flowing movement
    Flowing movement is a close companion to centering. Each movement flows outward from a strong center and is smooth and continues. No movement is abrupt or jerky, but transitions seamlessly into the next part of the movement or exercise. Each movement moves fluidly from one position to another, like a well choreographed dance, without stress or strain.

        Precision
    Precision is a close companion to control, and I consider it a form of "physical fine tuning." Working carefully with the precision of each movement recruits individual muscle fibers and the nerve fibers that communicate with them. Smaller muscles are now able to help your bigger, stronger, bulkier muscles. As a result, your smaller, weaker  muscles develop strength and your bigger muscles get longer, leaner, less bulky and more flexible. Pretty amazing, isn't it?

        Breathing
    In Pilates, the breathing is a major part of the ease and the flow of each exercise. The rhythm of the breath is smooth, even, flowing and natural; it is never forced. The exhale occurs during the most challenging part of the exercise to help engage the core muscles, elongate the spine and lengthen the limbs. This breathing pattern helps you complete the exercises effortlessly and gracefully. 
       
    These six basic principles and level of awareness, self attention and concentration can be applied to any exercise regime or physical activity. Give it a try, and let me know how it works out for you. You may be surprised at how good you look and feel!

Be healthy!
Cheryl Ilov, PT, GCFP

                     

The Feldenkrais Method(R) and the born again Pilatean.

    After my first Feldenkrais workshop, I knew I wanted to become a practitioner. I wasn't exactly sure what was involved in the four long years that it took to get through a Feldenkrais training, and I really didn't care. At first.

    However, once I made the decision, I started to have second thoughts. After all, four years is a long time, and I was feeling uncomfortable with all of the touchy-feely communication coming from my instructors and my classmates. I was also getting pretty nervous anytime I heard how a training transforms you. I didn't want to be transformed.

    Before I started the training, I worked with two clients who did Pilates together. They both had some experience with Feldenkrais. As a matter of fact, both of them had more experience in the Method than I did at the time, and they often shared their perspective with me, whether I wanted it or not.

    One of them had considered taking the training herself. However, she told me that she wanted the information, but didn't want to go through the process of getting it. She wiggled her eyebrows at me in a knowing way. Her friend laughed and said, "No kidding! Who would want to go through that?"  I had no idea what they meant, but I didn't want to appear uninformed, so I just nodded my head and pretended I understood.

    They began to discuss the pros, cons, perils and pitfalls of going through a Feldenkrais training. In an attempt to change the subject, I redirected their attention to their Pilates workout. I guess it didn't work, because they continued, "Speaking of Pilates, it's going to be real interesting how you feel about this after the training." Once again, they wiggled their eyebrows and exchanged knowing looks. Sheesh!

    They explained to me that Pilates violated all the principles of Feldenkrais. According to Feldenkrais, Pilates was the anti-'Krais, so to speak. I don't know how they knew this, but according to my clients, I couldn't possibly teach both Methods, and I would have to choose between the two. They wondered what I would do. So did I.

    I soon found out. After my first training segment, Pilates just wasn't the same, and neither was I. I had more fun teaching Pilates than I ever had before. I had my clients sense their contact with the Reformer. I encouraged them to move from their skeleton instead of their muscles. I coaxed them to experience the sensation of each movement pattern. I had a renewed interest and enthusiasm for Pilates. I loved it, and so did my clients.

    The truth is, Feldenkrais doesn't replace Pilates, or any other physical activity. Feldenkrais makes everything more interesting, more fun and more pleasurable. It also makes everything easier and effortless. Feldenkrais makes the impossible possible, the possible easy, and the easy effortless. And that's how Feldenkrais turned me into a "Born Again Pilatean."

Be healthy!
Cheryl Ilov, PT, GCFPeasy and effortlesseasier and effortless

Don't fear the reformer....

    It's funny to see the reaction from most people the first time they see a Pilates reformer. A common response is, "It looks like a rack. Or a torture device." Until they try it. And, they fall in love with it.

    The truth is that the Pilates reformer is a very safe and comfortable tool (when used correctly) to help people of all ages and all levels of function stretch and strengthen their entire body. Even people who have chronic pain, injuries, balance problems, postural deformities and neurological conditions can safely and effectively strengthen their core, lengthen their spine, improve their posture and learn how to move without pain.
    
    My clients who are injured, deconditioned (out of shape) or have chronic pain are amazed at how good they feel, not only while doing Pilates, but long after they finish their workout. They are also surprised and delighted to notice that their stomachs are flatter, their clothes fit better, and they have more strength, energy and endurance than they ever thought possible.

    My clients who are already fit and active are surprised to discover how challenging it is to do exercises slowly, carefully and on light resistance. Many of them are shocked when their muscles begin to fasciculate, which is just a fancy word for tremble and shake. I have a rule in my office; when my clients shake, I get chocolate. They don't seem to understand the rationale behind it, but it works for me.

    The point is, don't fear the reformer. With the right guidance, the reformer is your friend, and it can help you achieve a level of fitness that you never thought possible. And don't worry if you fasciculate. It just means that your nervous system is busy recruiting more muscle fibers. And it also means that I get more chocolate.

Be healthy!
Cheryl Ilov, PT, GCFP

Don't settle.... for short expectations.

    When I was a little girl, I used to worry about getting old, because I knew I would no longer be able to speak English. After all, everyone I knew over the age of fifty spoke broken English with a heavy Eastern European accent. In my four year old mind, it was a logical conclusion that this was a natural part of aging. I once asked my mother what I would do when I was a Baba and couldn't speak English anymore. She laughed so hard she couldn't speak. Uh-oh, perhaps it was already happening to her. Sad, because she still looked so young.

    It's a funny story, but the point is that we sometimes get predetermined ideas about the aging process, and we think that we have to sit back and accept certain inevitable changes. Sometimes these expectations are silly, like I had when I was a child. But sometimes, these expectations may cause us to be resigned to certain changes, especially when they come from experts. 

    I recently read an article that proclaimed getting shorter was a natural part of the aging process. According to the article, this shrinking begins at age thirty, and we lose one half to three quarters of an inch each decade after that. Along with this disheartening news came the laundry list of projected health problems that we can look forward to related to our height loss and the aging process, including bone loss, osteoporosis, decreased balance and fractures. The list also included heart and digestive problems, related to the increased pressure put on internal organs as a result of the flexed posture that comes with aging. Yikes!

    But these dire predictions aren't inevitable. You can prevent the loss of height by staying active and doing practices that help stretch your spine and improve your posture. Activities such as dance, yoga, tai chi and my personal favorites, Pilates and Feldenkrais, will help you stay strong and supple as you get older. As you add birthdays, you do not have to settle for subtracting inches, simply because the experts told you that's what you can expect.

    I have always been a planner and a problem solver. Even as a very small child, I thought about taking English lessons as I got older so I would still be able to speak the language. I have also always been a talker, and the idea that people wouldn't understand me was simply intolerable. Here I am, well into middle age, and I still have a fairly good command of the English language. I'm also the same height that I was in college. But according to the article I should  be an inch and a half to two inches shorter by now.

    So, instead of settling for what the experts tell us is sure to happen, I have another idea. Let's prove the experts wrong, and show them what graceful aging looks like. Let's do what we can to keep our spines (and ourselves) long, strong, fit and flexible. After all, why in the world would we settle for less, when we simply don't have to?

Be healthy!
Cheryl Ilov, PT, GCFP

So....why Pilates and how can it help you?

     

Have you ever wondered what Pilates can do for you? Here are a few examples:

1) The Pilates reformer provides a supportive environment which is very important for people who are recovering from injury, surgery, trauma, or are deconditioned (out of shape). Springs provide resistance (instead of weights) which more accurately simulates natural muscle activity. The springs also provide assistance for you in the early stages of physical rehabilitation.

    2) The reformer provides immediate feedback to the client in a partial weight bearing position to allow for postural corrections and healthy movement patterns to develop. Clients experience changes in their movement patterns in a stable environment, without trying to fight their habits in full weight bearing against gravity.

    3) The stable and secure environment of the reformer combined with the skills of an experienced and knowledgeable therapist makes it safe for people with chronic conditions including injuries and illnesses to participate. Pilates promotes and supports functional movement such as walking, standing, and balance.

    4) There is a natural progression from rehabilitation to strengthening and conditioning. Using the reformer bridges the gap between passive movement and resistive movement, which is often a missing element in traditional rehab programs. Pilates helps you progress through a continuum of gravity eliminated movement and movement against gravity.

    5) The positive psychological benefits are frequently overlooked and not addressed in the clinical setting. They  include (but are not limited to) increased self confidence, increased body awareness and improved self image. Pilates helps people get "out of their heads and into their bodies" by truly embracing the mind-body connection.  There is also something incredibly comforting about the rhythm of the reformer and the ability to move against light resistance for someone who has been  injured or deconditioned.

Pilates reformer and trap table combination unit at Ilov Integrated Arts, LLC

So.....that's what Pilates based rehabilitation can do for you!   

Be healthy,

Cheryl Ilov, PT, GCFP

The sounds of silence....

    Do you ever feel overwhelmed, exhausted, frustrated, unable to concentrate, anxious and/or upset for "no apparent reason"? The chances are your brain may just be overstimulated from the never ending onslaught of information it recieves from TV, radio, cell phones, computers, texts, work, traffic, family responsibilites and just plain life in general.

    Give yourself a true rest by turning off all of the electronic devices, and find a quiet place where you can be alone even just for a few minutes. I believe that sitting outdoors is the most restorative. Sit quietly for a few minutes and notice how your sit bones contact your sitting surface. Slowly  move your attention to your breathing....not to change it or "fix" it, or worry about if you are doing it the right way, but just be aware of it's rhythm, flow and quality. Now begin to layer in the sounds of the outdoors. Do you hear birds singing? Which direction are they coming from? Do you hear the wind in the trees? Are there children playing or dogs barking in the distance? As you slowly play with the quality of the sounds, the directions that the sounds are coming from, slowly shift your attention back to your breathing. Do you feel like your breathing has changed? Perhaps it is slower, deeper, fuller. Do you feel more comfortable on your sitting surface?

    Slowly bring yourself back to coming up to standing. Get ready to continue through the rest of your daily activities, and as you do so, notice how you feel. More relaxed? Thinking more clearly? More capable of solving problems?

   The constant stimulation into our nervous systems puts us into the or "fight or flight" response. This can be incredibly destructive to our physical and emotional well being. Just taking a few minutes each day can give your brain the break it needs to rejuvinate itself. You can try this simple exercise indoors as well. The key is to get comfortable, pay attention to yourself, and really learn to listen to and appreciate the sounds of silence.    

Neuro-WHAT???

    In my last post I introduced the principle of neuroplasticity as it appeared in an article in the Denver Post. The article reported a relationship between dancing and a decreased risk of dementia based on the principle of neuroplasticity.

    So, what is neuroplasticity and what does it mean to us? How can we apply it to our everyday lives? Neuroplasticity can actually help improve our mental capacity and physical ability. Neuroplasticity refers to the flexibility of our nervous system to learn new things and allow for change through out our entire lifetime. Our nervous system (which includes our brain) stays healthiest when it is constantly active. Our brains are continuing to make new connections based on our experiences. The term "use it or lose it" certainly applies!

    This may sound like a "no brainer" (please excuse the pun). However, it has only been fairly recent in the field of neuroscience have we discovered that neuroplasticity continues through our lifetime; previous belief had been that it stops at about age 14.

    Okay, so what is the practical application? How can we use this to help our brain stay active and healthy? Introducing new experiences in our lives can be as simple as taking a different route home from work, or going to a different grocery store. All of a sudden, a mundane activity becomes a little more interesting, awakens your awareness, and stimulates brain activity. To take it a few steps further, try a new physical activity that requires engaging your mind, such as dance, Pilates, yoga, tai chi or other martial art. Try new creative activities such as knitting, needlepoint or crochet. Study music, a foreign language, art or poetry. Varying your life's experiences from the very simple to the more complex will help you keep your brain healthy and functioning at a high level.

To review the article from the Denver Post click on http://www.denverpost.com/fitness/ci_17759916

Be healthy!

Cheryl Ilov, PT, GCFP

From crunch to dead bug......

    Let's combine the exercises from my 2 previous posts. Many core exercises (as are done in Pilates) start from a position called the "dead bug". Although beginners frequently struggle with this position, we already have a strong foundation on how to properly activate your core muscles and to isolate your transverse abdominus. (Please refer to my previous posts if you are new to my site, or you may want to to review them for a a quick refresher if you already have been following along).

    Lie on your back with your knees bent and your feet flat on the floor. Breathe in. As you breathe out, pull the lower abs firmly up and into the front of your spine. Breathe in, keeping the deep contraction of the lower abs. The next time you breathe out, slowly lift one leg off of the floor with the knee bent, to a 90/90 position. That is, the knee is directly over the hip joint and the lower leg is parallel to the floor. Breathe in, keeping the abs pulled in. As you breathe out, slowly lift the other leg to the 90/90 position as well. Do not rock the pelvis in any direction as you carefully lift each leg. Breathe in as you raise both arms toward the ceiling. As you breathe out, press the arms down to the floor as you lift your head up to look between your knees. Breathe in as you hold the position, breathe out as you slowly lower yourself down.

    A few important points to remember: Use your eyes to help you lift your head off of the floor. Always exhale with the movement to help you deeply contract your abs. Move with concentration, control, and use the breathing to help you. (Again, these are 3 of the 6 basic principles of Pilates). Stop this exercise if it causes pain or discomfort. You may want to consult with a licensed physical therapist or qualified Pilates instructor for assistance.

This concludes my series on core strength. Thank you for joining me, and I wish you all the best in developing your "girdle of strength"!

Cheryl Ilov, PT, GCFP                        

Core strength.....

    We have all heard of the term "core strength". But what exactly does it mean? Basically, having a strong core means developing the abdominal muscles that support our low back. A strong core helps to stabilize our spine and pelvis, decreases low back pain, protects our low back from injury, flattens our stomach and trims our waistline. In Pilates, we often refer to our strong core (or center) as our "girdle of strength".

    So, how can we develop this girdle of strength? Let's begin with a simple (but not necessarily easy) exercise to activate the lower abdominals. Sit on the edge of a firm chair with your feet on the floor. Bring your attention to your lower belly. Notice how the belly pouches out a bit as you inhale, and comes in slightly as you exhale. Breathe in and out a few times until you feel the movement. Then, the next time you breathe out, gently but firmly pull your belly up and in toward the front of your spine.

    You should feel a flattening and tightening of your lower abdominals as well as a lengthening of your spine. Feel yourself getting taller as you do a few repetitions. The contraction is not a shortening or "bearing down" movement; it is up and in, without rounding or arching your back. The rest of you should stay relatively relaxed, so you truly are isolating the abdominals.

    You can practice this exercise several times a day, just a few repetitions at a time, anytime you find yourself sitting at work, at home, in traffic, etc. Soon you will develop a heightened sense of awareness of your core muscles and may even note that your posture is improving. You will notice that your abdominals will feel stronger and your stomach will appear flatter. Most of all, you will have developed an internal girdle of strength that will protect your back and prevent future injury.

Be healthy!
Cheryl Ilov, PT, GCFP   

Play at work.....

    Last week I offered some suggestions on how to incorporate more exercise into your daily routine at home. Just a few minutes of exercise each and every day can have a huge positive impact on your overall strength, flexibility, health and well-being.

    However, incorporating more physical activity at work may be a bit more challenging depending on your work environment and job-related activities. And, unlike your home environment, you may not be the person in charge. So, what can you do?

    If you have a sedentary job, try doing isometric exercises while sitting at your desk. Abdominal contractions, gluts, quads and hamstring sets as well as ankle pumps can be very effective and easily done in a chair.

    Speaking of chairs, really slow down when you get up and down from your chair. Feel your weight shift over your legs and feet, gently contract your abs and gluts as you slowly straighten your legs and come to your full height. The simple act of getting up and down from a chair using this much focus and attention can improve your strength, balance and posture.

    Stretch your back, neck and shoulders often during the day, especially if you do a lot of computer work. Do a few mini-squats in the break room. Go for a 20 minute walk during your lunch break. Use your imagination, and consider recruiting a co-worker to support each other and come up with creative ideas.

    If you have a job that is active or physically demanding, the best thing you can do for yourself  is to be meticulous about using good body mechanics. Healthy ergonomics will not only prevent injuries, but will improve your posture, strength, flexibility and decrease aches, pains and fatigue at the end of a long day.

    If you are fortunate enough to work for a company that has a wellness program, take advantage of this terrific benefit. If not, perhaps you and your colleagues can request a series of "wellness inservices" from a variety of different health care specialists to give presentations on how to achieve fitness, health, balance and wellness. The possibilities are endless!


Be healthy!
Cheryl Ilov, PT, GCFP